Finally starting a log on here after lurking H&F for like 7 years or so. A little about me: I'm 6ft tall and currently about the heaviest I've ever been at 212. I've been pokering since graduating college in 2005 and started doing personal training a couple years ago after getting my certification. Recently moved from the US to Germany and now playing poker on the Euro sites and doing personal training for the military community here. Also studying for the CSCS exam to become a certified strength and conditioning specialist.

Posted in the resolutions thread that some goals for this year were 405 squat, 405 deadlift and 300 bench. I might be hitting the deadlift and squat goals in about two weeks while the bench will take a while. Currently doing candito's 6 week strength program which I've run before. I'll finish up week 4 today, next week will be bench 275 for 1-4, squat 375 for 1-4, and deadlift 385 1-4 and then will attempt new maxes based on how many reps I get the week after. Hoping for 1100 total, something like 405, 405, 290. After that the plan will be to lean out while maintaining strength. Next post I'll put up my last few workouts.

Feb 26:
squat 335 3x4-6 reps
335- 6, 5, 5

deadlift 345 2x4-6
345- 6, 4

feb 28:
bench press 240 3x 4-6
240- 6, 5, 4

DB row 3x6
100 x 6
110 x 2 x 6

OHP 3X6
135- 3 X 6

Weighted chin-ups 3x 6
+45- 6, 6, 5

March 2
squat 340 4-6
340 x 6

Deadlift variation x 8
RDL 225x 8

March 3
Bench 245 3 x 4-6
245x 6 (PR), 4, 4

Tbar row
4p 3 x 6

DB shoulder press
50s 3x 10

Pullups
+45 3 x 6

Mar 5
squat
340x3
345x3
350x3

deadlift variation 2x 6
RDL- 225x 6, 255x6

Mar 6:
Bench-
240x3
245x3
250x3

Tbar row:
2p x 12
3p x 10
4p x 8
4.5 p x 6

DB shoulder press
50s x 12, 10, 10, 8

Pullups
BW 12. 10, 10, 8

March 8
Squat
345x 3
365x 3 PR

Deadlift
355x 3
375x 2 PR

March 9:
bench:
245x3
250x4
265x2

cable row:
160x12
180x 10
200x 8
220x6

light db shoulder press
bw pullups

March 10-11
off from lifting, played some bball

March 12:
squat: 375 x 1-4
375x4

pretty pumped to get 4 here as this was my previous max and pretty sure ill get at least 405 when I max out.

light deadlifts
265x4
275x4
295x2

Mar 13:
short run, about 15-20 min

Mar14:
Bench press: 275 x1-4
275x 2 (PR)
Was aiming for 2 here. 2nd rep was a true grinder that felt like it lasted 10 seconds. Will attempt 285 next week after deloading. Felt a slight tweak/spasm in my lower mid back on the 2nd rep. I bench with a slight arch and think I lost tightness in my core since the 2nd rep was so long.

chest supported rows:
2px 12
3px 10
4px 8

OHP:
115x8
135x 2x 6

BW pullups
10, 10, 8

Numbers looking very solid bro. Post some pics and vids imo

Thanks! Nice to have someone else comment so I no longer feel like I'm talking to myself lol. Maybe I'll have my wife take a video next time we lift together.

forgot to mention in OP, I'm pulling sumo for this cycle. have had lower back issues in the past and feel like pulling sumo is a lot less pressure on the lower back. will go back to conventional eventually

sumo deadlift 385 x 1-4
385 x4 (PR)
Honestly could have done more. Since I was feeling good decided to pull 405 for a single even tho it wasn't part of the program. It went up fast, will prob attempt somewhere between 425-435 next week.

Will be taking it easy for the next 4 days or so. Either completely off from lifting or maybe a short and easy deload session or two. Will attempt new maxes next week.

Mar 16- off day, played some bball

Mar 17- legs deload, light squats, nothing above 225

Mar 18- upper body deload
bench press- 135x2x10, 185x2x5, 2252x2
cable rows
light OHP
pullups

Mar 19- off, lot of stretching and foam rolling today, maxing squat tomorrow, would like to hit 405 min

Mar 20- max squat
HBBS
135x10
225x5
275x3
315x1
365x1
405x1 (PR)

Pretty pumped to finally hit 4 plates but it was also a pretty scary set. Got really dizzy/lightheaded on the way up. My face was super red, looked like I was about to explode. Need to figure out how to prevent the dizziness when I start going really heavy.

Mar 22

Max bench press
95x10
135x10
185x5
225x1
245x1
265x1
285x 1 (PR)

Went up slow but smooth, prob a true max right now. Only a 5 lb PR but i'll take it.

one arm DB rows
100x10
110x 2 x 8

DB shoulder press
60sx 3 x 8

Weight chin-ups
+45 3x 6

some arm stuff

off tomorrow, dealift max on friday

nice lifts, gl with dl max

max sumo deadlift:
135x 8
225x 5
275x 3
315x2
365x1
405x1
435x1 PR
455X1 PR

Was planning doing 405, 425, 435. 405 went up so fast I skipped 425 and went straight to 435. 435 was hard but felt like I had a bit more in me so went for 455 and got it. Huge PR's for me, super pumped.

Would normally deload after maxing out but prob gonna lift this week and just deload next weekend since ill be traveling to Ireland for a few days. Just going to do my own thing this week and then start my cut and a variation of 5/3/1 at the start of April when I get back from my trip. Decided to do shoulders today since they weren't really worked much on the previous program.

DB shoulder press:
40s x 10
50s x 10
60s x 5
70x 5
75 x 5

then 3 sets of DB press immediately followed by DB lateral raises
press with 40s
raises with 20s

Tri super set
rope curl
rope pressdown
facepulls

Might try to set some 10RM PRs next week, squat 315x10 and bench 225x10

Nice lifts in here. Keep it up.

thanks man

Mar 26- bball

Mar 27- back

one arm DB row:
100x10
110x2x8

Tbar row
2p x 12
3p x 10
4p x 8
drop set: 4p x 5, 3p x 5, 2p x 8

chin-ups
+45 3 x 6

pullups
BW 3 x 8

cable row
160 x 3 x 10

pulldown
140 x 3 x 10

Mar 28- legs
wanted to go for a new squat 10RM PR today, early on in the program did 295x10 and 315x8

squats
135 x 10
185 x 5
225 x 5
275 x 2
315 x 10 PR
225 x 10

sumo deadlifts- nothing too hard today since I maxed last week
135 x 10
225 x 5
275 x 5
315 x 3
365 x 1

leg extensions
215 x 3 x 12

GHR
3 x 12

Mar 29- chest

wanted to go for a 10 RM PR for bench as well. after that was just winging it and nothing too hard.

bench press:
95 x 10
135 x 10
185 x 5
225 x 10 PR

paused bench
225x5
225x4

incline press
135x3x10

machine chest press
115x3x12

cable fly
20x3x12

rope tri pressdown
3x12

going to take off the next 4 days while I travel and then begin my cut on Monday and start a variation of 5/3/1.

PR's set on this last strength cycle:
bench: 225x10, 245x6, 275x2, 285x1
squat: 315x10, 375x4, 405x1
deadlift: 385x4, 455x1

That's the good news. The bad new is I'm officially fat.cut status. Would like to drop back down to 200 by mid june while maintaining strength. Won't count calories but as long as I stay below 3k I should lose weight.

After getting back from Ireland I was an all time high of 214 lbs. Cut starts today, eating better, keeping calories below 3k and eating a lot of protein. Doing a modified version of 5/3/1, but really just using the programs template for the heavy sets. Plan will be bball or steady state cardio on off days and will try to finish most lifting sessions with some sort of very short but high intensity exercise. sprints, sled pushes, kb swings, rope slams, etc

Apr 3:
bench press
135x10
155x5
185x5
205x5
225x5+
225x10

incline press
135x3x10

pec fly
3x12

cable row:
140x10
180x2x10
200x2x8

interval run 10 min

April 4:
squat:
135x10
185x5
225x5
245x5
275x5
315x5+
315x9

front squat- 60s rest
135x3x10

leg curl
110x 12, 12, 10, 10

sled push: this was more of a tractor push. gym has this piece of equipment on 4 wheels and you load plates in the middle. I put on 6 plates and pushed it down to the end of the gym and back. did 3 rounds of this and was pretty gassed. so out of shape cardio wise.

April 5: bball

April 6:
OHP 5+ day

standing OHP:
45x10
65x10
95x5
115x5
135x5+
135x10
145x5 joker set

DB shoulder press- 60s rest
50x3x10

pullups
BWx10, 9, 8

chin-ups
BWx10, 8, 8

DB lateral raise
20x3x12

facepulls
3x12

rope slams
30s x 3 rounds as fast I can

ab wheel rollout from knees
3x10

April 7:
put off DL day because I was hungover. did make it in for a quick arm workout and short run

April 8: sumo DL 5+ day
DL:
225x5
245x3
275x5
315x5
350x5+
350x8
joker set: 365x5

RDL 135x3x10
kept these really light since they always give me DOMS, especially if I haven't done them in a while

quad extension
190x3x12

KB swings
70x3x20